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AMRAP high-energy body-weighted workout

What?

AMRAP stands for ‘As Many Rounds As Possible’, and the reason I love this type of circuit is because it’s so motivating! Instead of having to complete a certain number of exercise sets, AMRAPs are a race against the clock to complete as many rounds of the circuit as possible in the time allocated. This means short rest times, high reps and lots of hard work.

Why?

Sweaty, exhausted and feeling like you may spew – all in just 25 minutes? Why would you want to do this? The most common goal for my clients is to reduce body fat; to maintain muscle and ‘tone’ while stripping off the jiggle! AMRAPs are the perfect tool for completing such a goal.

AMRAP circuits are designed to burn a large amount of calories in a relatively short amount of time (think 20 to 30 minutes). The weighted (or body-weighted) exercises are predominately big compound movements which require a lot of energy to perform, combined with intense plyometric and cardio-based exercises – meaning you get great bang for your buck. While potential loss of muscle mass through copious cardio can be a concern, PowerFit AMRAPS are also great for improving muscle condition. You wouldn’t necessarily build significant muscle size due to the high rep range and energy expenditure, but you will maintain your muscle mass and improve muscle function.

Circuit style training is also great for improving fitness. If you are preparing for a sporting event such as an upcoming netball season or a long distance run, AMRAP circuits can be worked into your weekly routine to improve power, stamina and endurance.

Do

Try this Full-Body PowerFit AMRAP.

Complete each exercise one after the other, with as little (or no) rest in between as possible. Complete the entire circuit as many times as possible within a 30min time cap. Be sure to record your score so you can try and beat it next time.

Curtsy lunges x 10 reps
(5 alternating lunges on each side)

Jump squat x 10 reps

Butterfly sit-up x 10 reps

Jump lunges x 10 reps

Shoulder tap x 10 reps (5 alternating taps on each side)

graceworkout-curtsy.jpg

Begin by standing straight with your feet hip-width apart. Step your left foot behind the right leg as far as you can – legs should almost feel as though they are crossed. Lunge downwards, being careful not to lose your balance. Bring the left foot back to starting position, squat in the middle and then repeat on the right leg.

Jump squats – narrow stance

graceworkout-jumpsquats.jpg

Standing with your feet hip-width apart, jump into the air as high as you can and land in a squat position. Repeat.

graceworkout-butterflysitup.jpg

Lying on a mat, place your feet together and allow your knees to fall to the sides. Extend arms up above your head towards the ground, then sit up and reach through with your arms to touch your toes. Return to lying position and repeat.

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AMRAP high-energy body-weighted workout

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yoga

Yoga poses

While yoga is undoubtedly known as the go-to for limbering up, de-stressing and boosting flexibility, it’s less known for its contribution to cardio fitness. Wild, a new class from Fierce Grace (fiercegrace.com), is looking to change that, though. Taking inspiration from martial arts, ballet, qigong, physiotherapy, resistance exercises and, of course, traditional yoga, Wild is a functional-based workout designed for anyone and everyone. Try this workout for a taster of what this innovative class offers. Ready?

Ragdoll jumps

Technique-

With your feet hip-width apart and arms loose, perform continuous little jumps for 30 seconds.

Straddle reach-through

Technique-

Stand with feet wider than hips. Bend your knees if you need to.

Hinge at the hips, reaching your arms out. Graze the floor with your hands as you go, exhaling all the way to reach your arms through your legs. 

Inhale to bounce back, then reach through again, taking a second to complete each reach-through.

Do 15 reps in total.

Straddle push-up

Technique-

Standing up straight with your feet wide, reach down to the floor by your toes.

Walk forward with your  hands until your body is in a straight line.

Bend your arms to lower your chest, then push back up.

Walk your hands back to the start.

Repeat for 10 reps.

Spine flex

Technique-

Sit cross-legged on the floor with your hands on your ankles.

Exhale, round your spine and relax it, look down and feel the stretch in your upper back.

Inhale and arch your spine, look up and push your chest forwards, using your hands to help you.

Repeat, performing one rep per second for one minute.

Corkscrew twists 

Technique-

Sit cross-legged with your hands resting on your shoulders – fingers in front, thumbs at the back and elbows out to the sides. Keep your eyes and head forward throughout.

Inhale to twist left, then exhale right.

Pull your belly in and lift your chest.

Repeat once per second.

Fire plank

Technique-

Hold a plank with hands under your shoulders, fingers spread, tailbone tucked under, abs and quads tight.

Practise ‘fire breath’ (drawing breath from your navel area, quickly breathe in and out through your nose, pulling your belly in as you exhale).

Hold for 45 secs.

Now, without losing form, lift your left leg and right arm.

Bring them back to the plank then do the same with the opposite limbs.

Do this twice more on each side.

Fast scissors

Technique-

Lie on your back with your palms under your hips for support and legs off the ground.

Scissor your legs up and down, performing fire breath through your nose once each rep.

Go for one minute.

Bum lift 

Technique-

Lie on your front with your arms beside you, palms down, elbows locked and forehead on the floor.

Bend your knees to take your feet off the floor, keeping them together.

Inhale and squeeze to lift your knees off the floor, then lower them straight back down to finish the rep.

Do 30 reps.

Check out www.fiercegrace.com for more information on yoga, classes and training

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Yoga poses

Posted in Diets, Exercises, Fitness Equipment, Nutrition, Sports nutrition, Weight lossComments Off on Yoga poses


Paige Hathaway

13 hours 25 minutes ago

F45 update! ✨💪🏼 So guys, I am excited to share my amazing experience with F45 Training so far! After feeling the positive energy and upbeat vibe of this fitness community, I knew I had found my new home. If you are looking for a workout program that delivers, THIS IS IT!!
F45 Training #f45 #f45training #fitfam

Paige Hathaway

1 day 11 hours ago

If kissing burns 6 calories per minute....
How many calories do you think laughing burns? 🤔

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